Equipment Rental

Tomorrow (3/18) we will be checking out equipment for those who have the space and want to borrow equipment. This will be on a first-come, first-serve basis with seniority at CrossFit Train as the tie break. Equipment rental is included as part of your gym membership.

Pick-up Hours:

Wednesday, March 18th

9:30 AM - 11:00 AM

4:00 PM - 6:00 PM

Rental Terms:

• Must have adequate storage space for equipment indoors (locked and secure location).

• Must return equipment as soon as the gym reopens.

• Must clean equipment upon returning it. 

• Must Pledge Active Gym Membership through April or however long you have equipment .

• Custom WODs created for you based on equipment.

• If you break it or lose it you buy it.

We are loaning out basically EVERYTHING!

Please take us up on this offer and make yourself your own home gym!

WOD: 03/18/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT AT HOME

Warm-up

10-8-6-4-2 reps of:
Bend n’ Bows
Sit ups
Broad jumps

WOD

15 minute AMRAP of:
20 Burpees
10 V-ups
20 Air Squats
10 Tuck-ups

Cash Out

Tabata Hollow Hold

Cobra stretch x 2:00

Equipment Rental

Tomorrow (3/18) we will be checking out equipment for those who have the space and want to borrow equipment. This will be on a first-come, first-serve basis with seniority at CrossFit Train as the tie break. Equipment rental is included as part of your gym membership.

Pick-up Hours:

Wednesday, March 18th

9:30 AM - 11:00 AM

4:00 PM - 6:00 PM

Rental Terms:

• Must have adequate storage space for equipment indoors (locked and secure location).

• Must return equipment as soon as the gym reopens.

• Must clean equipment upon returning it. 

• Must Pledge Active Gym Membership through April or however long you have equipment .

• Custom WODs created for you based on equipment.

• If you break it or lose it you buy it.

Dear CrossFit Train Family, 

After careful consideration we have come to the decision to close the gym starting Tuesday 3/17 through Monday 3/30, tentatively. This decision was not made lightly as we know the importance fitness and community play in our lives. For these reasons we feel that closing our doors is not only our social responsibility but is our way of helping protect the community around us. We have the fortunate opportunity to be able to take this kind of action as a precaution rather than a reaction. 

Starting tomorrow “At Home” workouts will include warm-up, cool-down, and other special features such as videos and tutorials. In the next few days we will be preparing to loan out equipment on a first come, first serve basis. This will only be reserved for those who plan to remain members for April onward. 

We care about each and every one of you and keeping you all healthy is our top priority. Feel free to contact any of your coaches for training tips or workout ideas, especially if you have your own equipment. We will be happy to provide anything necessary to help keep you fit and active during this time. Stay healthy and we can’t wait to see you back at the gym soon!

WOD: 03/17/20

Movement Demos posted to Instagram and Facebook Stories

Crossfit at Home

Warm-up

5 rounds of:
20 Air Squats
15 Jumping Jacks
10 Mountain Climbers
5 Push-ups

WOD

For time:
21-18-15-12-9-6-3 reps for time of:
Ball Cleans
Push-ups
Lunges Holding Ball overhead

*use a basketball, soccerball, volleyball, etc. or any type of weighted ball available.

Cool Down

Accumulate 2 minutes in an Elbow Plank

Deep Lunge Stretch x 2:00/side
Chest Stretch on Wall x 1:30/side

While at this time physical health is our top priority, we also want to promote mental health by providing a physical outlet and a sense of normality in our daily lives. Providing workouts and online content is our best way of doing this, especially if you are unable to come to the gym.

In addition to our regular programming we will be posting “At Home” workouts for those who cannot or chose not to come to the gym. We want everyone to feel like they are still a part of the CrossFit Train Family even if circumstances keep them away.

WOD: 03/16/20

For Time:

100 KBS, 53/35-lbs.

*Every Minute Complete 3 HSPU

Rest as needed.

For Time:

100 Dumbbell Deadlifts, 50/35-lbs.

*Every Minute Complete 3 HSPU 

CrossFit at Home

For time:
100 Plank Burpees
*EMOTM 5 Pike Push-ups

Rest 5 minutes

For time:
100 Tuck Jumps
*EMOTM 5 Pike HSPU

While at this time physical health is our top priority, we also want to promote mental health by providing a physical outlet and a sense of normality in our daily lives. Providing workouts and online content is our best way of doing this, especially if you are unable to come to the gym.

In addition to our regular programming we will be posting “At Home” workouts for those who cannot or chose not to come to the gym. We want everyone to feel like they are still a part of the CrossFit Train Family even if circumstances keep them away.

WOD: 03/15/20

Choose Your Couplet:

A: Row/Bike/Ski/Run

B: Squats/Burpees/Kettlebell Swings/Double Unders

10 Rounds
2 Minutes to complete:
15 Calories on a Machine or 200m Run
In remaining time: Max reps of movement B

Rest 1 Min between rounds

CrossFit Train at Home

10 Rounds of:
2 Minutes to complete:
15 Burpees
In remaining time: Max reps of Jumping Lunges

*rest 1 Min between rounds

CrossFit Train cares about the health and well-being of our community. As such, we have outlined some recommended sanitation practices and procedures for the gym.

As it stands we will continue to hold classes until further notice. We are also offering at-home workouts for those who chose or can not come into the gym.

As a fitness-minded community, health is our top priority and we ask that everyone stay vigilant as we get through this together.

WOD: 03/14/20

Team of 2

For Time:

4 x 200m Sled Drag, each

Then,

4 Rounds of:
40 Dumbbell Snatches, 50/35-lbs.
40 Toes-to-Bar
40 Push-ups

CFT @ Home

For time:
Odd Object Carry or Hold for 7 minutes
Then,
4 rounds of:
20 Tuck Jumps
20 Sit-ups
20 Push-ups

*Carry a dog, a small appliance, a bag filled with books, etc.

WOD: 03/13/20

Deadlift 5-5-5-5-5 reps

For time:
100 Wall-balls, Heavy

Endurance Club

30 Minute AMRAP of:
600m Run
12 Power Cleans
3 Rope Climbs
9 Push Press

Don’t forget we still have plenty of CrossFit Train Hoodies, T-shirts, and Tank-tops for sale!

WOD: 03/12/20

10 minute AMRAP of:
40 Double-unders
20 Sit-ups

Rest 5 minutes.

10 minute AMRAP of:
10 Burpees to a bar
10 Toes-to-Bar

WOD: 03/11/20

5 sets of:
2 Snatch + 1 Hang Snatch

22-16-10 reps for time of:
Dumbbell Snatch, 60/40-lbs.
Box Jump, 24”/20”

WOD: 03/10/20

25 minute AMRAP of:
50 Calorie Row
40 Push-ups
30 Kettlebell Swings, 70/53-lbs.
20 Handstand Push-ups

CrossFit Train daily Mobility and Extra Work has been revamped. Each day we provide 3-4 Stretches and/or Mobility drills and simple but effective Extra Work that focuses on skills and strengthening weaknesses. Posted daily to SugarWOD, ask your coaches for more information if needed.